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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"In the age of acorns, before the times of Ceres, a single barley-corn had been of more value to mankind than all the diamonds of the mines of India."
-Henry Brooke, Writer

The refrigerator light goes on...

Not only is my mom really cool, but she can be relied on for some great meals. Not long ago she served a variation of this barley dish that I loved so much I couldn't help but tweak it a bit. There's not much different except that I added the pork tenderloin where she has generally served this as a side dish. It's a warm and hearty dish full of savory flavors and the barley is so good for you with a ton of fiber.

Fiber

Fiber is not one particular food but the part of plant foods that your body can't digest: what your grandma called roughage. She might have thought of getting more roughage as eating more greens and beans but there's so many other great sources of fiber.

Technically fiber is a carbohydrate, but it is not absorbed into the body like other carbs because humans don't have the enzymes to break them down. As a result, foods that are high in fiber are generally lower in calories.

Most people need to increase the amount of dietary fiber in their diet. The average American only eats foods with 10 - 15 grams of fiber per day, but 25 - 30 grams is optimum. More 


 

Pork Tenderloin with Barley Casserole



Servings = 4 | Serving size =about 2 cups

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3.

This recipe keeps well. Reheat gently.

4 Tbsp unsalted butter
1 medium onion (diced)
1 large carrot (peeled and diced)
1 lb crimini mushrooms (sliced)
1/2 large red bell pepper (diced)
1 cup barley
1/2 tsp salt
1 Tbsp fresh sage (minced)
fresh ground black pepper (to taste)
1 lb pork tenderloin (cut into 1/2 inch cubes)
2 cups low sodium chicken or vegetable broth
1/2 cup water

Preheat the oven to 325F.

Place the light spread in a large sauce pan or medium Dutch oven over medium heat.

When the spread is melted add the onion and carrot. Cook for about 5 minutes, stirring frequently, until the onion is slightly soft.

Add the mushrooms and cook, tossing frequently, until the mushrooms are lightly browned.

Add the red bell pepper, barley, salt, sage, pepper and pork. Stir and add the chicken stock and water.

Stir and cover the pot and then place in the oven. Check about every 14 minutes to make sure that there is enough liquid. Add water 1/4 cup at a time as needed. Total cooking time will be about 45 - 60 minutes, or until the barley is tender but not gummy.

Nutrition Facts

Serving size = about 2 cups

Servings = 4

.

Amount Per Serving

Calories 431 Calories from Fat 82
  % Daily Value
Total Fat 9g 14%
    Saturated Fat 3g 13%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 73mg 24%
Sodium 494mg 21%
Total Carbohydrates 53g 18%
    Dietary Fiber 11g 42%
    Sugars 7g  
Protein 35g  
Vitamin A 101% Vitamin C 96%
Calcium 7% Iron 19%
Vitamin K 14 mcg Potassium 1400 mg
Magnesium 93 mg